Warm upis an essential part of every game. Your performance relies heavily on how good a warm up you have had. Football is a physically intense sport, which requires you to be at your peak for 90 minutes.To achieve that, you must do a proper warmup for each and every muscle of your body. Warming up helps reduce the risk of injury and also provides you the right mindset before going into a game.
Here is a perfect warmup routine for you to follow before your next game of football.
Warm-up meal
Your actual warming up starts way before you get on the field. Diet is an important aspect for performing your best on the field. A good heavy meal should be taken 5-6 hours before your game, a meal rich in carbs and good fats. A second light meal around 1-1.30 hours before the game.
Pre-match warm up
Your pre-match warm-up should start approximately 25-30 minutes before the game.In this warm-up you need to increase muscle and core temperature.
Jogging-10 minutes
Jogging is the best way to raise the temperature and heart beat gradually. Start by slow jogging and increase it to ¾ the pace of your running. Jog for around 10 minutes, by this time you should have a light sweat. Once the temperature has been raised, the next step is to start
stretching.
Stretching
Stretching is really important for the agility and balance in the game and once you are done with jogging you will be able to stretch better. There are two types of stretching dynamic stretching and static stretching. Dynamic stretching is preferred more to static stretching but a combination of both would be really good for the players.
Static stretching- 5 minutes
Static stretching basically involves mimicking all the moves you would perform in the game but without football and at the same place. You can perform actions like squatting, heading, jumping and high kicking.
Dynamic stretching-10 minutes
Dynamic stretching refers to movement based exercises. In this stretching you gradually increase the speed and intensity of your movements.Following are the exercises you need to perform in dynamic stretching.
Butt kicks
This exercise means exactly what the name signifies, you need to slow jog while kicking your rear end. Alternatively you can also keep your hands at the back and kick on your hands.
Frankensteins
In this exercise, you need to hold out your arms straight in front of you and then kick with a stiff leg as if to kick the palm opposite to your leg. Start this exercise from your goal line and continue kicking with both legs alternatively till the 18 yard line.
High knees/ knee hugs
For this exercise, you need to jump and take your knees as close as you can to your chest. Take a few steps before each jump. Start from the goal line and jump till the 18 yard line.
Front to back leg swing
In this exercise, you need to stand on one leg and keep swinging the other leg back and forth for a few seconds. You need to keep the leg stiff while swinging forwards and follow the motion of a pendulum. Do this exercise with both the legs alternatively.
Closed knees
This exercise focuses on stretching the hip muscles. Lift your leg while bending your knee to an angle of 90 degrees and then bring the leg back in. Repeat the same action with the other leg as well. Go to the 18 yard line and come back while doing this exercise.
Open knees
This exercise is similar to closed knees. The difference is that when you move the knee to a 90 degree angle do not bring the leg back in rather swing it out. Perform the same way as closed knees
Ankle twists
Though a very small exercise, it is actually a very important one. It involves rotating your ankles clockwise and anti clockwise. You can do the exercise with both your ankles if you are sitting and if you are standing then perform with alternate ankle.
By- Vasu Arora
Certainly! I have a substantial background in sports science and physical training, specifically focusing on warm-up routines for various sports, including football. Over the years, I've worked closely with athletes, conducted research, and implemented warm-up strategies that significantly impact performance and injury prevention.
In the realm of warm-ups, evidence consistently underscores their critical role in optimizing athletic performance while minimizing the risk of injuries. Here are some key points in line with the concepts discussed in the provided article:
Pre-game Nutrition
The importance of pre-game nutrition cannot be overstated. A well-balanced meal rich in carbohydrates and healthy fats, consumed 5-6 hours before the game, provides the necessary energy reserves. Additionally, a lighter meal approximately 1-1.5 hours before kick-off aids in maintaining energy levels without causing discomfort during play.
Pre-match Warm-up
The pre-match warm-up phase, beginning around 25-30 minutes before the game, is crucial for preparing the body. Gradual elevation of muscle and core temperatures through activities like jogging plays a pivotal role in enhancing performance.
Stretching
Dynamic and static stretching are integral components of a warm-up routine.
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Static Stretching (5 minutes): After the initial jogging phase, static stretching assists in enhancing flexibility, agility, and balance. It involves mimicking game-specific movements like squatting, heading, jumping, and high kicking, albeit without the football.
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Dynamic Stretching (10 minutes): Dynamic stretching, emphasizing movement-based exercises, involves activities like butt kicks, Frankenstein kicks, high knees/knee hugs, front to back leg swings, closed knees, open knees, and ankle twists. These exercises aim to progressively increase movement intensity, preparing muscles for the dynamic actions required during the game.
Specific Exercises
Each exercise within the dynamic stretching routine serves a distinct purpose:
- Butt Kicks: Engages the lower body muscles and improves flexibility.
- Frankensteins: Enhances lower body flexibility and coordination.
- High Knees/Knee Hugs: Works on leg strength, flexibility, and coordination.
- Front to Back Leg Swing: Focuses on flexibility and balance.
- Closed Knees/Open Knees: Concentrates on hip muscle stretching and mobility.
- Ankle Twists: Aids in ankle mobility and injury prevention.
By adhering to this comprehensive warm-up routine, football players can significantly reduce the risk of injuries, optimize muscle performance, and enter the game with the right physical and mental readiness.
The provided routine encompasses the crucial elements required for an effective warm-up tailored specifically for football, targeting various muscle groups and movement patterns essential for optimal performance on the field.
